Toned, shapely muscles are both aesthetically pleasing and vital for healthy body mechanics. However, common exercise mistakes can keep you from getting and keeping the toned, sexy body you want. To get optimal results from your muscle toning workout, you need to understand some basic principles of successful training.

Overload and Over-Training

A common problem faced by beginning exercises is understanding how much resistance to use. A fundamental principle of toning is overload. In essence, it means that you must challenge your body beyond what feels comfortable in order to achieve a training effect. However, you can quickly go from overload to over-training if you take on too much too soon. A good rule of thumb is to select a weight that you can lift comfortably six to eight times, but that challenges you beyond that point. Shoot for 10 to 12 repetitions with proper form. When 12 repetitions with the same weight begin to feel comfortable, increase your weight by 5 percent.

Speed and Range of Motion

Another common mistake made by newbies is lifting too fast. You should feel in total control of the weights both on the way up and on the way down. Generating momentum by using other muscle groups or allowing gravity to do most of your work can lead to injuries and will keep you from getting desired results. When you lift, allow your joints to move through their full range of motion, or ROM, so that the muscle lengthens from its shortest to its longest functional length. Doing so will promote healthy joints and give you longer, leaner muscles.

Balance and Symmetry

Failure to balance opposing muscle groups can lead to poor posture and unstable joints. Over time, imbalanced muscles can lead to more serious conditions such as tendonitis, bursitis, osteoarthritis, scoliosis and other musculoskeletal problems. In older adults, imbalanced muscles can affect gait and predispose you to falls. By addressing all the muscles that act at a joint, you will have greater symmetry and more structural integrity. Examples of opposing muscle groups include the biceps and triceps, muscles of the chest and those of the back, quadriceps and hamstrings, low back and abdominals, and calves and shins.

Rest and Recovery

In your enthusiasm to achieve quick results, it is easy to make the mistake of not allowing your body adequate time to recover between workouts. This is a huge mistake, because you may experience chronic pain and stiffness that will eventually lead to discouragement. Taking a day off between workouts is a good rule of thumb. It will allow your body to replenish energy stores, replace muscle-cell enzymes, and give your cells time to adapt. If you don't want to miss a day, consider splitting your workouts so that you do upper body work one day and lower on the next, allowing your upper body to rest. Another approach is to work all your "push" muscles one day and your "pull" muscles the next. Allow at least one day per week for total rest.

About the Author

Michelle Matte is an accomplished fitness professional who holds certifications in personal training, pilates, yoga, group exercise and senior fitness. She has developed curricula for personal trainers and group exercise instructors for an international education provider. In her spare time, Matte writes fiction and blogs.